Add Size to Your Back with Body Weight Training


Add Size to Your Back with Body Weight Training

The KB Duo suspension training system is designed to leverage a person’s own body weight in ways that apply maximum tension to targeted muscle groups. Body weight training is a natural way to align the weight we lift with the goals that work best for our own bodies, and while floor exercises like planks, push-ups and crunches all serve this purpose, suspension training adds an additional element of precision to the process and can help users reach their workout goals faster.

In the video workout below, the Kbands trainers demonstrate how the KB Duo suspension training system can be used to support body weight training and help users develop muscle strength, balance and coordination using both the large muscle groups and the small supporting muscles that regular weight training often neglects. In this case, the suspension training system will be applied to the back. By following these moves, users can develop mass and strength in the deltoids, lats and core.



KB Duo Body Weight Training: Setting Up the Suspension Training System

Before beginning this back-focused body weight training workout, users will need to hang the straps of the KB Duo correctly. The KB Duo straps are long, and their length can be used to support a wide range of workout goals, but in this case the straps should be adjusted to be as short as possible.

With that in mind, the straps should be looped over a sturdy horizontal anchor point and the carabineer should be hooked just below the cam so the straps are tight and secure. The KB Duo handles should hang down to approximately chest level, as they do in the video.

KB Duo Body Weight Training: Pull Ups

This exercise will require a greater level of arm, back, and core strength than many of the exercise sets on the site, but the difficultly of the move will largely depend on the user’s body weight. This means that those with a high strength to weight ratio will have an easier time with this move, and those with a lower ratio may struggle to complete the move while maintaining proper technique. So personal goals with this move will vary widely, but on average, users should to aim to complete six to eight reps in a total of two to five sets.

With no modifications, the move will look as follows: Users will hold a handle in each hand and lower their weight to the floor until they are supported completely by their arms. Then the body will bend at the waist and the legs will be raised from the floor and extended forward. The user will then bend at the elbows and complete a pull-up with the legs in this position. In order to keep the legs straight, which can be difficult, the feet can be crossed. Again, the move should be completed six to eight times without a break.

KB Duo Body Weight Training: Modified Pull-Ups

Those who don’t yet have the strength to complete the move with the legs raised and straight can try a simple modification that will make the move just as effective, but easier. Instead of raising the legs in this version, the user keeps the feet on the floor, which can provide a small element of stability and support as the arms pull the body upward. Users who try this modification should be sure to keep the 

torso perpendicular to the floor during the move and not allow the hips to come forward. This can turn the move into a row, which targets different muscle groups and reduces the tension on the back and lats. As long as the body stays vertical, as if the user is sitting in a chair, the move will be more effective.

With both the standard version of the move and the modified version, the rest period in between each set should be between 45 seconds and a minute and a half. The muscles will need some time to restore their energy resources, but as always, rest periods should not be too long or the intensity of the workout will be undermined.

KB Duo Suspension Training: The Benefits of Body Weight Workouts

Why should athletes choose body weight workouts instead of relying on a steady routine of weight lifting alone? There are several reasons body weight training should play a strong role in any fitness program, regardless of an individual athlete’s intentions and goals. First, body weight workouts are always tailored to the needs of an individual user. Even if a person has an especially powerful strength to body weight ratio (as do many gymnasts and smaller athletes) body weight works can usually be modified to increase the tension on underworked muscle groups. Second, body weight workouts are portable. As long as an athlete can find some floor space and an anchor point for the KB Duo straps, any room can become an effective gym, including a living room, a back yard, or a hotel room for those who are traveling.

Most important of all, body weight and suspension training workouts with the KB Duo rely on complex, subtle muscle development that can increase strength and body condition on multiple levels. Weight training alone can build strength, but suspension training supports multi-dimensional conditioning that builds balance, control, coordination, and agility. Athletes on the track or sports field need these additional elements for optimal performance. And even if sports don’t play a role in a user’s workout goals, the varied benefits of suspension training support overall health, weight loss, and total fitness.

To learn more about the KB Duo and to find how suspension training can provide a vital foundation for an effective workout program, visit the Kbands website at Kbands The site also provides nutrition and healthy lifestyle tips, along with plenty of video workout sessions like this one that can help users make the most of their suspension training and resistance training fitness equipment.



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